Posts tagged “row”

Took a week off after the Welsh Championships and now started the next 8 weeks training leading to the BPO British. Still trying to train with The Pembrokeshire Powerlifters where I can as I get more from the sessions than when I’m on my own, but training almost always has to fit around my work & family commitments. For the next 8 weeks at least I’m loosely following Wendlers 5/3/1 for Powerlifting, with the last deload week leading to the British.

Got in a couple of sessions before starting the 8 week plan, Deadlifts with the Pembs boys with Chiropractors Nightmares, Bench session up to 120kg x5 and 140kg x4 (equipped) and Squats up to 200kg x3 (equipped), then backed off to 180 x6 (equipped, straps down). Then began with 3’s week + equipped singles.

Deadlift up to 170kg x3, then a single at 182.5kg – Was supposed to pull 197.5kg as well, but just wasn’t up to it and form was breaking down so left it and chased up with Good Mornings, Bent Over Rows and some abs

Bench up to 125kg x4 (raw), then equipped 140kg x4, and 152.5kg x3 (Was only supposed to be a single but was feeling strong so went for it!) – followed up with DB Bench, Press-ups, Chest Supported Rows and Rear Raises

Week 4 – Rather than deload with only 4 weeks of training left, I’m going to revert to the Mendelson routine I followed leading to the UK’s and whatever coach puts me through when we meet up! I wouldn’t normally advocate changing routines especially leading up to a meet, however it was successful for me and I need to work at certain parts of my lifts (i.e. lockout strength), which were included in this.

Deadlift – Worked up to 170kg x5, assistance was some Defecit Deadlifts, Rack Pulls, Pulldowns, Farmers Walks and Chin-ups.

A hard week this time, kids have been ill from early in the week so not slept as much as I’d like! Struggled a little on the heavy squats, although blasted the assistance work. It was also my weekend to work so couldn’t meet up with the Pembrokeshire Powerlifters for usual Saturday session so did a back session after work instead. Fell ill myself on Sunday so will see how I fare this week, it’s getting far too close to take time off!

Deadlift up to 160kg x5, then singles 187.5kg and 210kg (questionable form!) – Followed up with Lever Deadlifts, Ab Wheel and chins

Bench up to 115kg x7, then singles 120kg and 137.5kg (fail) – then equipped for 160kg – Then Close Grip Bench, Chins & Face Pulls

Squat up to 160kg x6, then singles at 170kg, 180kg and 190kg (fail) – Then Front Squats & Pause Squats

Dead Bench up to 110kg x7, then single at 130kg – Followed by Pendlay Rows, weighted Dips, Cable Reverse Flye, Pulldowns & Chins

Finished the week with a session with the Pembrokeshire Powerlifters and an equipped Squat & Bench session – Squats up to 210kg on the box, but couldn’t stop sitting on it so coach took it away and then I got a 220kg 🙂 – Bench up to 165kg, Also tried a few different shirts to see if it made a difference. Definitely prefer the Titan Katana, the Super Katana just didn’t feel right!

Changing up training a little, I’m not going to take a deload week as only got a few weeks of training left and will be taking a week off before the meet. Going to go back to 3’s again as per week 1

13 Weeks out from meet – I’ll be using Wendlers 531 for powerlifting template. Following the Off-Season for mass template until 8 weeks out, then 8 weeks to prep!

Bench 90kg x3, 100kg x3, 122.5kg x7, followed by 90kg x9 (after 60 secs) – Was meant to be only 112.5kg on last set, but hadn’t realised I’d used 10’s instead of 5’s on the bar! though it felt heavy today:-)